Social Icons

Pages

Featured Posts

Lie on your back on an incline bench set between 15 and 30 degrees, and hold a pair of dumbbells above your shoulders with your arms straight. Lower the dumbbells to the sides of your chest. Pause, and then push them back up. Do 10 reps and rest for 20 seconds. Decrease the weight of the dumbbells by 20 to 30 percent and perform 10 more reps.

Assume a pushup position with your hands on a bench. (The higher the bench, the easier the exercise.) Your body should form a straight line from ankles to head. Bend your elbows and lower your body until your chest nearly touches the bench. Then push up with enough force so your hands leave the bench. Land with your hands on the bench and repeat. Do 5 to 10 reps.

Hang at arm's length from a chinup bar using an overhand grip that's slightly beyond shoulder width. Squeeze your shoulder blades together and pull your chest to the bar. Pause, and then return to the starting position. Do 5 to 10 reps.

Secure a bar in a power rack at about waist height. Drape two towels over the middle of the bar so they're slightly beyond shoulder width. Grab the ends and hang from them with your knees bent, your feet flat on the floor, and your body straight from knees to head. Pull your chest toward the bar. Pause, and then slowly return to the starting position. Do 10 reps.

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Saturday, July 2, 2016

Weightlifting for Type 2 Diabetes

Weightlifting for type 2 diabetes? It appears that this is an excellent approach because it is supported by research commissioned by the Agricultural Research Service. The focus of the studies is Hispanic populations because the prevalence of type 2 diabetes in this group is almost twice as high as the prevalence in Caucasians.

The Participants

The subjects were older than 55 years and included both men and women. The participants had type 2 diabetes for an average of nine years. Each participant had a physical exam including and electrocardiogram.

Sixty volunteers participated in the study, and half of them served as controls. This means that they went about their lives as usual without any complementary interventions involving weight lifting for type 2 diabetes.

The other half of the group underwent PRT, or progressive resistance training. Activities include weightlifting, or other weight bearing exercise. Exercise sessions were conducted three times a week. After 16 weeks, the participants were re-examined by a physician.

The Findings

The study found that after just 16 weeks of weight training, individuals who had type 2 diabetes experienced:

Creating an Exercise Plan

Other considerations are important to make when creating an exercise plan for type 2 diabetes. The first is that each person who participated in the study had a through physical examination prior to beginning, even those in the control group who made no changes. Anyone interested in adopting an exercise regimen as a complementary approach to treating type 2 diabetes should consult his or her physician.

Properly monitoring blood sugar levels is another careful consideration to make. When exercise becomes too intense, it may make considerable demands on the body. It is important to stay in the habit of monitoring your sugar levels and to watch for signs of hypoglycemia on a regular basis.

Weightlifting does not have to be intense. You may want to get a personal trainer to meet with you for the first few sessions to help you create a realistic regimen that is safe and effective, and that suits your physical capabilities. Regular exercise offers excellent opportunity for improvement.

Make sure to select an exercise routine that you can live with. If the exercises are too difficult or too uncomfortable, it is likely that you may abandon them, reverting to a sedentary lifestyle.

Follow up with regular visits to your physician to see if the weightlifting for type 2 diabetes is working for you. This can lead to significant improvement in health as well as fewer prescription medications in relatively little time.

Health & Diet

When you want authoritative, proven advice on how to slim down and look great fast, turn to the most trusted source in world: Body & Health Blog. Shrink your belly and sculpt a leaner, healthier, more muscular body with the most effective weight-management plan.

Followers

Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.